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Top seven workouts for beginners

Airman 1st Class Dillon J. Audit

Running increases endurance, builds muscles, promotes cardiovascular health and strengthens the heart. Running also helps relieve stress and can put you in a better mood. The best running position is to straighten your back, look straight ahead and land between the heel and the midfoot.

Airman 1st Class Dillon J. Audit

Push-ups focus on more than just the chest, shoulders and triceps. They also strengthen the abdominals if the correct form is used. Keep your back straight and hands shoulder width apart bend down until the elbow bends at a 90 degree angle, and then push yourself back up.

Airman 1st Class Dillon J. Audit

Squats improves leg muscles including quadriceps, hamstrings, and calves. This exercise also builds muscle in the back and core, making it a good workout for the entire body. Standing up straight with your feet shoulder-length apart, straighten your back and bend your knees. Squat down to about a 45 degree angle and then come straight back up.

Airman 1st Class Dillon J. Audit

Flutter kicks are a type of abdominal workout that focuses on the lower part of the core and hip flexors. This workout can also burn belly fat on the lower portion of the stomach. Hover your legs above the ground and kick into the air one leg at a time without touching the floor.

Airman 1st Class Dillon J. Audit

Sit-ups engage the muscles in the midsection of the torso and are an effective way to enhance the core region of the body. They are a muscle building exercise designed to improve and define your abdominal region. These are performed by putting your feet under a bar or having someone hold them. Using the abdominal muscles, lift up and touch your elbows to or past your knees.

Airman 1st Class Dillon J. Audit

The bench press is a chest workout that focuses on the chest but also works different parts of the body. Benching uses shoulders, triceps, forearms, pectorals and almost every other muscle in the upper body. Planting your legs firmly on the ground, lie down on the bench and grip the bar. Pushing the bar up then bring it down to your chest and repeat.

Airman 1st Class Dillon J. Audit

The Dumbbell Lateral Raise is an isolated strength training exercise that increases the muscle in shoulders and deltoids with weights. Switching weights during workouts and increasing reps each time will help in gaining bigger and broader shoulders. Put your hands at your side with or without weights. Without using momentum, raise your arms into the air to a 90 degree angle and slowly back down.

MINOT AIR FORCE BASE, N.D. --

Telling yourself to work out more but not finding the right workouts? Here are seven beginner workouts that can get you in shape in no time!

 

1.   Push-ups

Push-ups focus on more than just the chest, shoulders and triceps. They also strengthen the abdominals if the correct form is used.

Keep your back straight and hands shoulder width apart bend down until the elbow bends at a 90 degree angle, and then push yourself back up.

 

2.   Sit-ups

Sit-ups engage the muscles in the midsection of the torso and are an effective way to enhance the core region of the body. They are a muscle building exercise designed to improve and define your abdominal region.


These are performed by putting your feet under a bar or having someone hold them. Using the abdominal muscles, lift up and touch your elbows to or past your knees.

 

3.   Body squats

Squats improves leg muscles including quadriceps, hamstrings, and calves. This exercise also builds muscle in the back and core, making it a good workout for the entire body.

Standing up straight with your feet shoulder-length apart, straighten your back and bend your knees. Squat down to about a 45 degree angle and then come straight back up.

 

4.   Running

Running increases endurance, builds muscles, promotes cardiovascular health and strengthens the heart. Running also helps relieve stress and can put you in a better mood.

 

The best running position is to straighten your back, look straight ahead and land between the heel and the midfoot.

 

5.   Bench press

The bench press is a chest workout that focuses on the chest but also works different parts of the body. Benching uses shoulders, triceps, forearms, pectorals and almost every other muscle in the upper body.

Planting your legs firmly on the ground, lie down on the bench and grip the bar. Pushing the bar up then bring it down to your chest and repeat.

 

6.   Flutter kicks

Flutter kicks are a type of abdominal workout that focuses on the lower part of the core and hip flexors. This workout can also burn belly fat on the lower portion of the stomach.


Hover your legs above the ground and kick into the air one leg at a time without touching the floor.

 

7.   Dumbbell lateral raise

The Dumbbell Lateral Raise is an isolated strength training exercise that increases the muscle in shoulders and deltoids with weights. Switching weights during workouts and increasing reps each time will help in gaining bigger and broader shoulders.


Put your hands at your side with or without weights. Without using momentum, raise your arms into the air to a 90 degree angle and slowly back down.

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